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Home Remedies For Back Pain: Procedure, Recovery, Risk & Complication

Last Updated: Mar 08, 2021

What are the best home remedies for back pain?

Due to various reasons like sprains, muscle strain, poor posture, obesity, fracture, low bone density, or arthritis you can suffer from back pain. In normal cases, back pain generally fades out within 2 to 4 weeks. Certain home remedies can significantly mitigate your back pain within a short period.

  1. Apply ice and then heat:

    Ice is anti-inflammatory and thus relieves your pain. After that, you can use a hot water bag on your back to soothe your pain further. Heat enhances blood flow thus reduces painful spasms. Don’t apply this heat treatment for more than 20 mins at a stretch. But you have to apply this continuously until you get relief from your back pain.

  2. Pain relief balm:

    Massage your back with an effective pain relief balm to get instant relief from your pain.

  3. Turmeric:

    Turmeric contains curcumin which is anti-inflammatory thus it is helpful to reduce your back pain.

    Description:Take 1.5 to 3 gm of the cut root of turmeric or 1 to 3 gm of dried powder root or 30 to 90 drops of fluid extract of turmeric, twice a day to get relief from your back pain.

  4. Vitamin D:

    Vitamin D deficiency is one of the major reasons among many individuals which is causing severe back pain. Low level of Vitamin D in the blood aids in arthritis, bone & muscle pain, and weakness.

    Description: Try to eat foods rich in Vitamin D. Sea fishes like tuna, salmon, mackerel contain a high amount of vitamin D. If you are a vegetarian then you can consider dairy products, orange juice, cereals, soya milk as the source of Vitamin D.

  5. Take proper sleep:

    Taking proper rest and sleeping for sufficient time enhances the healing process in the body. It helps to provide relief from pain. Make a habit of going to bed on time.

  6. Exercise:

    Light exercises can help to reduce back pain. Light exercise includes walking, a few yoga asanas that do not impact the back.

  7. Salt bath:

    When you are suffering from back pain after a workout or trekking. You may bath in a tub of warm salt solution, this helps to loosen the knots in the muscle and oedema through osmosis. You can also dip a soft towel in the warm salt solution and apply it to the affected area after squeezing.

  8. Avoid stress:

    Stress can lead to tension in the muscle which results in pain. You need to manage your stress by doing yoga, meditation, breathing exercises.

  9. Cherry juice:

    As per the researchers, there is a pigment found in the cheery juice known as anthocyanin. This pigment helps to provide relief during pain. Try to drink one glass of cherry juice daily.

  10. Green Tea:

    Green tea is one of the most effective home remedies in avoiding back pain. It has anti-inflammatory properties and helps in alleviating pain.

Summary: Back pain can be reduced by taking green tea, cherry juice, salt bath, turmeric milk. Take proper sleep, avoid stress. Add Vitamin D to your diet. Pain relief balm. Apply ice and heat packs.

Are there any side effects of remedies for back pain?

Excess consumption of Vitamin D can cause hypercalcemia i.e. calcium accumulation in your body that can result in poor appetite, nausea, vomiting, frequent urination, and kidney problems.

Turmeric if taken in excess may cause nausea, diarrhoea, increased bleeding, increased liver function, hyperactive uterine and gallbladder contractions, hypotension, etc.

Pain relief balms in rare cases can cause skin irritation and allergic reactions at the application site if the chemical formula doesn’t suit the skin type of the patient.

If you notice any discomfort stop it immediately and give some time before you try another remedy. Take it slow and steady till you find what works for you and continue the same till you get a complete cure. So, being aware of oneself and choosing the right remedy could work wonders and provide complete relief.

Summary: Despite being effective, certain home remedies have some side effects which vary from person to person, so choose your home remedy only if you are not allergic or sensitive to the particular substance. Do not use any home remedies in excess as it may be harmful to health.

What are the post-remedy guidelines?

  1. Be careful about your sleeping and sitting posture. Keep your spinal cord straight and avoid leaning while working at your office for hours. Bad sitting posture triggers back pain.
  2. Give at least half an hour for your regular freehand exercises to keep your back strong and straight.
  3. If you’re overweight then try to reduce weight by practicing yoga and exercises.
  4. Quit smoking if you’re suffering from back pain and other joint pains. Smoking makes it worse.

How long does it take to recover?

Generally, it takes around 2-3 days to recover by performing these home remedies. But if the pain is due to some other serious health conditions like osteoarthritis or tissue damage etc. then it is better to consult your physician without delay.

Summary: The time of recovery after these using home remedies are usually 2-3 days. But, if you don't observe any difference in 3 days it's highly recommended to consult a doctor to know the underlying reason for the pain.

Are the results of the home remedies for back pain are permanent?

You will get temporary relief from the natural home remedies for back pain but these are not sufficient to attain permanent relief. If you can strictly adhere to the post remedy guidelines mentioned here, then the frequency of the recurrent pain will come down.

Is there any training or experts required to perform these natural remedies for back pain?

The remedies mentioned here are extremely elementary and can be practiced easily without any expert’s assistance. You will have to choose the remedy wisely so that it doesn’t counteract the system of your body or your present clinical condition. But, if you are not able to understand the cause or when the cause is too severe, it is crucial to consult with an expert who can help you find the best remedies for your back pain.

Especially, if there is an underlying condition that is the cause of the back pain it is imperative to seek medical help to avail proper cure.

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Written ByDr. E. Logesh MSPT (Master of Physical Therapy),BPTh/BPTPhysiotherapy

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